Scaling Options for Class:L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics. L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base. Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling. Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.Monday April 17th 2017

Notes: Alternate A and B. On the SGD focus on not standing up all the way too early (staying over the bar) and working on your first pull. Make sure you are starting each rep in your snatch start position. This movement is designed to get you stronger off the floor in your snatch. Use straps if possible. If you have not developed a capacity on the GHD sit-ups either do one round and then Abmat sit-ups or do all Abmat sit-ups. Everyone should attempt a few GHD situps.

Conditioning:
For time, one partner working on the odd minutes, and one on the even minutes:
100 chest-to-bar pull-ups
125 push presses
150 Burpees
200 back squats

Notes: Back Squats are taken from the ground. One bar for each team. Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc. This should feel like 1:1 Rest. Go all out for your minute and then let your partner go all out don’t spend too much time trying to perfectly split reps- spend more time thinking about your intensity on your turn. Your partner must rest the entire minute you are working.